RECOMMENDED
Meats & Fish
Choose lean meats ( chicken, turkey, veal and non-fatty cuts of beef with excess fat trimmed ). One serving of 3 oz cooked meat. Also fresh or frozen fish should be broiled (pan or oven) or baked on a rack.
Fruits & Vegetables
Eat three servings of fresh fruit per day ( 1 serving = 1/2 cup ). Be sure to have at least one citrus fruit daily. Frozen or canned fruit with no sugar or syrup added may be used.
Most vegetables are not limited. One dark green ( string beans, escarole ) or one deep yellow (squash) vegetable is recommended daily. Vegetables maybe boiled, steamed, strained or braised with polyunsaturated vegetable oil.(see fats & oils)
Beans & Nuts
Dried peas or beans ( 1 serving = 1/2 cup may be used as a bread substitute ).
Pecan, walnuts and peanuts maybe used sparingly. ( 1 serving = 1 tablespoonful per day).
Breads & Grains
One roll or one slice of whole-grain or enriched bread may be used or three soda crackers or four pieces of melba toast as a substitute. In preparing these foods, do not use butter or margarine. Also use egg and sugar substitute.
Cereals
Use 1/2 cup hot cereal or 3/4 cup of cold cereal per day. Add sugar substitute if desired.
Milk Products
Always use skim milk products such as low-fat cheeses ( farmer's, uncreamed cottage mozzarella ), low-fatt yogurt and powedered skim milk.
Eggs
Egg white (use freely). Egg yolks (limit three per week).
Fats & Oils
Soft margarine and polyunsaturated vegetable oils derived from soybean, sunflower, corn or sesame seeds.
Desserts & Snacks
Limit to two servings per day, substitute each serving for a bread/cereal, ice cream, water sherbet (1/4 cup), unflavored gelatin flavored with sugar substitute (1/3 cup), pudding prepared with skim milk (1/2 cup), egg whites souffles, unbutted popcorn (1-1/2 cups).
Beverages
Fresh fruit juices (limit 4 oz. per day), black coffee, plain or herbal teas softdrinks with sugar substitutes, club soda preferably salt-free, cocoa made with skim milk or non-fat dried milk and water (sugar substitute added if desired), clear broth. Alcohol, limit two serving per day.
Note: You may use the following freely, vinegar, spices, herbs, non-fat bouillon, mustard, worsestershire sauce, soy sauce and flavoring essence.
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